The great thing about bodyweight training – IF you know how to do it right – is that you can unlock the hidden power in even the most basic exercises to revitalize your body and build high levels of fitness… with zero equipment required!

It’s also the perfect training approach if you’re trying to take it easy on the body and joints.

Try this Zero-Gear Bodyweight Workout from the Warrior Zero Challenge:

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Zero-Gear Bodyweight Workout
from – Warrior Zero Bodyweight Challenge

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

1. Hip Bridge
2. Shinbox Switch
3. Front Squat
4. Tactical Push Up
5. Spinal Rock
6. Sit Thru
7. Front Lunge
8. Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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WOW – how do you feel after that one?

It’s tough, and it’s also DIFFERENT than others out there – which is awesome to keep you motivated and excited for each and every session.

You’ll unleash a level of inner strength and confidence you may not know you possess right now, even if it’s buried beneath years of wear and tear.

Learn more and order now at the link below:

-> Warrior Zero Bodyweight Challenge

To your success –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

MYTH: “Functional training – with implements like kettlebells! – provides all the core training you need!”

FACT: Building a strong, functional, good-looking midsection requires dedicated ab/core training.

I’ll admit it – I used to believe doing things like KB squats and swings was all I needed to build the strong and aesthetic abs. While this might *technically* be true, and I’m sure we all know some genetic outlier who does no ab training, eats fast food regularly, and still has a six-pack… these people are the exception to the rule.

Regular people like you and me who want strong, tight abs can GREATLY benefit from regularly adding workouts like this to their routines:

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“Advanced Home Abdominal Workout” – Day 1 – Workout A – Triset #3

-> Get 12 more weeks of advanced ab workouts to add to your kettlebell training here <-

1 – Spiderman Pushups – 8 reps per side

*No rest*

2 – Stability Ball 1-Leg Jackknife – 6 reps per side

*No rest*

3 – Stability Ball Rollout – 10 reps

Rest 1 minute; repeat 1 more time for a total of 2 “trisets”

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If you liked this ab workout, Get 12 more weeks of advanced ab workouts here – these are perfect for adding on to your current kettlebell training program!

Here’s to getting that six-pack you’ve always wanted –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

Here is a KILLER 120-rep “abs challenge” you can add to the end of your KB workout today!

Give it a try, then check out a full 12 weeks of abs workouts like this one for just 7 bucks at the link below:

-> NEW 12-week abs Challenge

The “120” Abs Challenge

1 – Stability Ball Jackknife – 20 reps

*No rest*

2 – X-Body Mountain Climber – 10 reps per side

*No rest*

3 – Side Plank Leg Raise – 10 reps per side

Rest 1 minute; repeat 1 more time for a total of 2 “trisets”

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Give this “120” Abs Challenge workout a try, then check out a full 12 weeks of abs workouts like this one for just 7 bucks at the link below:

-> NEW 12-week abs Challenge

To your continued success!-

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

I just finished off a short flexibility session this morning to start my day. This is something that I do almost every morning. I started the routine eight or nine years ago, and it has made a TREMENDOUS difference in improving recovery, mobility, conditioning, and overall athleticism.

If you are looking for similar benefits, and you aren’t currently doing a routine like this, I suggest you work something like this into your training as well!

Here is the short series from today, if you want to give it a try. I held each of these poses for about 45 seconds each:

– Low lunge

– Wide leg stretch / straddle

– Lying spinal twist

– Couch stretch

– Standing legs-apart stretch

– Seated spinal twist

If you want some additional help, advice, or instruction incorporating this sort of thing into your routine, check out my full REGENERATE – Simple Recovery for Lifters and Athletes program here:

https://forestvance.lpages.co/30-day-flexiblity-mobility-challenge/

It’s on sale for a couple more days.

To your continued success!

-Forest Vance – Master of Science, Human Movement – Certified Corrective Exercise Specialist – Certified Sport Yoga Instructor

I have a 7 day flexibility / mobility challenge you can try, starting tomorrow.

Challenge yourself to do the simple 10 to 12 minute stretch and core sequences outlined in the program available on the page linked below every day this week:

=> 7 day flexibility / mobility challenge

And notice how you begin to:

– Improve movement
– Feel less aches and pains
– Reduce stress
– Reduce muscle soreness
– Revive and rejuvenate the body
– Improve your overall desire to move more

In just 7 days.

If you decide to give it a try, I think you’ll be surprised at the results.

Let me know how it goes, okay?

And make it a great week! –

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
Creator, REGENERATE – Simple Recovery for Lifters and Athletes

“Rucking” is simply walking with weight.

More and more it’s my go-to steady state cardio choice, because:

• You burn up to 3x more calories than walking
• It’s easier on your body and less impact than running
• It adds resistance training to your back, shoulders, glutes, and legs

It’s the perfect compliment to your kettlebell training, because no matter how popular HIIT gets, I am a firm believer that we also need some lower-intensity, base-building, heart-strengthing steady state cardio as part of our fitness program as well.

Ready to give it a try? Here’s how:

Start by loading up your backpack with 20-30 pounds (depending on your goals, you’ll probably want to work to increase the amount of weight you’re carrying over time).

March at a pace quicker than a stroll, with purpose! Your goal is to get your heart rate into that Zone 2 range (220 – your age x .60-.70) for 30-60 minutes.

If possible, though not required, choose a route with some hills / uneven terrain.

If this whole rucking thing is new to you, be sure to pack your bag right. You don’t want whatever you are carrying to hammer against your back. If you’re carrying a kettlebell or any other kind of hard object, you’ll want to swaddle it / them in a towel etc before putting in your ruck. Otherwise it can get VERY uncomfortable over time.

Oh ya – that free tactical backpack I mentioned yesterday? I do a workout like this about once per week, and that free backpack has been my go-to rucksack for the last few months – highly recommended:

-> free tactical backpack offer

To your success!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Want strong, eye-popping abs? Try this 250-Rep “Ab Torture” Challenge workout:

250-Rep “Ab Torture” Challenge

–Side bridge 30 reps with 10 second hold

–Ab wheel 75 reps

–Weighted leg raises 100 reps

–Plank on ball with feet elevated 2 X failure

–Weighted v-ups 75 reps

See descriptions / full video breakdowns using the link to the full program here -> “Ab Torture Challenge”

-Forest and the FVT Team